December 12th WOD


Level 1
L1:A: Deadlift (18 min e2mom; 2 DL@50X1)
every 2 mins complete 2 DL; not the tempo; build to a tough set
L1:B: Metcon (Time)
5 Rounds For time

300m run
20 hr push ups
10 DL @47-57%

Level 1 Rx+
L1+:A: Back Squat (10 min emom; 1 Back squats@20X1)
build to a tough single
L1+:B: Metcon (Time)
10 Rounds For time

6 hspu
6 Dl 275/205
6 cal ski

F3:A: Deadlift (@40X1; 5x8)
all sets working; build based on coach's discretion; maintain tempo in all sets; rest 2-3 mins between
F3:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap

10 hr push ups
12 Russian twists 25/15 int 35/25 adv 55/45
14 kbs 26/18 int 53/35 adv 70/53
16/11 cal ab

Sol Endurance
SE:A: Metcon (Time)
For time

1 mile ski
100 sit ups
100 Kbs 53/35
1 mile run
SE:B: CS Iron Scap (Weight)

Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM